Top 5 Vegan Protein Smoothie Boosts

By BRENDAN BRAZIER

A smoothie is a delicious and simple way to add extra protein into your day, whether it's first thing in the morning or after your workout for recovery. Plant-based protein is my go-to because it is alkaline forming, nutrient dense and sustainable. To keep sugar low and nutrients high, I recommend grabbing your blender and making smoothies at home rather than purchasing them premade.

Here are my five favorite protein boosts to add to smoothies:

1. Hemp Seeds

These tiny hemp seeds are a source of complete protein. They provide a creamy, nutty taste and are high in plant-based omega-3s. Tip: You can either blend hemp seeds into your smoothie or sprinkle them on top for an added crunch.

2. Nuts

Almonds, walnuts, hazelnuts, Brazil nuts, cashews, pecans and a host of other nuts offer high amounts of protein, fibre, vitamins and minerals and are easy to incorporate into a smoothie. Tip: If you don't have whole nuts on hand, add a tablespoon of your favorite nut butter and blend.

3. Flaxseeds

Flaxseeds are rich in omega-3s, an essential fatty acid. Grind your flaxseeds with a mortar and pestle or coffee grinder to increase absorption, or you can buy them already ground. Tip: Flaxseeds also add a creamy texture to smoothies.

4. Kale

Most people don't realise how much protein greens have in them. One cup of kale provides three grams of protein and a multitude of vitamins and minerals. Tip: If your smoothie contains nondairy milk and fruit, this dark, leafy green goes unnoticed in taste.

5. Plant-Based Protein Powder

When choosing a protein supplement, whether female or male, look for one that is multisource -- meaning it contains more than one plant-based protein source. This ensures that you're getting all the essential amino acids you need. Also avoid artificial flavors, colours and sweeteners and highly processed soy.

Brendan's Melon Protein Smoothie (originally from Vega's Recipe Center)

Prep Time: 5 minutes

Yield: 1 serving

Ingredients

• 1/2 small honeydew melon
• 1/2 lime, juiced
• 1/4 avocado
• 1 cup of water
• 1/2 cup of ice
• 1 serving your favorite vegan vanilla protein

Directions

Mix all ingredients together in a blender and enjoy within 45 minutes of finishing your workout.

Brendan Brazier is a former professional Ironman triathlete and two-time Canadian 50km Ultra Marathon Champion. He is now a successful performance nutrition consultant, bestselling author of the Thrive book series, formulator of the award-winning line of plant-based Vega nutritional products and creator of Thrive Forward, an online video series designed to inspire and educate about plant-based nutrition. His latest book, Thrive Energy Cookbook, is out in March.

For more information, visit Brendan’s website and follow him on Twitter and Google+.

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Apricot Yoghurt Brûlées

Photography by John Paul Urizar

A take on a traditional French classic, this low fat brulee dessert stars cinnamon-spiced apricots.

Serves: 4

Time to prep: 5 minutes

Time to cook: 5 minutes

Ingredients

• 1 x 825g can apricot halves in juice
• 260g (1 cup) low-fat natural yoghurt
• 2 tablespoons honey
• 1/4 teaspoon ground cinnamon
• 100g (1/2 cup) caster sugar

Method

• Divide the apricot halves and a little of the juice among four 250ml (1-cup) capacity heatproof serving glasses.
• Combine the yoghurt, honey and cinnamon in a small bowl. Spoon the yoghurt mixture over apricots in serving glasses.
• Place the sugar in a medium frying pan over low heat. Cook, stirring, for 3-5 minutes or until sugar dissolves and caramelises. Remove from heat. Set aside until bubbles subside. Spoon the toffee over the yoghurt mixture and serve immediately.

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Jennifer Hawkins and Her Enviable Bikini Body

Jennifer Hawkins has never been shy about her love of working out, and a recent picture posted on the social media site Instagram proved was no different as the former beauty queen gave fans some insight into how she got her enviable body.

Jen's svelte figure and washboard abs can be attributed to reformer Pilates sessions. The 30-year-old shared a snap of herself working out on what looks like a torture contraption to the uninitiated but we all know that it is the Pilates Cadillac.

Jen posted the shot of herself captioned: 'Fave toy. Ohhh, lil bit of luv/hate for sure!! #caddy #workout.'

The Australia's Next Top Model host looks quite relaxed, working her arm muscles with the Pilates springs, in top-to-toe black.

In February, Jen told Vogue Australia that early mornings were her favourite time to exercise - in between her hectic schedule. 'I’m definitely a schedule person so I’ll get up really early and do a Pilates class or go for a run. Pilates I love. If I could do that three times a week I would but I just don’t have the time.'

Exercise makes me feel energised," Hawkins said recently.

"It's like a moving meditation. I work out most days. It depends on my schedule.

"If I can, I will exercise six days a week.

"On average I do cardio five times a week, either walking or running, and I love Pilates so I do that twice a week, too.

"Pilates is great because I can target the areas of my body that I want to work on."

"I use the cadillac, that's a special piece of Pilates equipment, also known as a trapeze table - plus another machine called a reformer, and I do mat work," she said. She also eats a diet which largely consists of Japanese food, raw fish and chicken, and avoiding - you guessed it - carbs.

Her 400,000 Instagram followers are regularly treated to stunning body shots and glimpses of her fitness regime.

Balance Mind + Body Studio run a range of sculpting classes including; Purely Barre, Pilates, Dance Squad and more. Click here to view our Facebook page.

REMINDER: Learn to Swim Term 4

The new term of Dolphins Learn to Swim is starting next Monday (September 29th). Enrol your little ones now to join the Dolphins Learn to Swim program and prepare your loved ones for the Summer ahead - in our Award Winning Swim Centre.

*** WIN! ***

Pay your full Term 4 fees upfront to go into the draw

to win Term 1, 2015 FOR FREE!

For more information or to enrol in the Dolphins Learn to Swim term, please see Dolphins Health Precinct reception.

Chicken Tenderloins with Baby Beetroot & Ricotta Salad

Photography by Steve Brown

Chicken salad with baby beetroot and ricotta is easy, fast and low-fat. Perfect!

Serves: 6

Time to prep: 10 minutes

Time to cook: 10 minutes

Ingredients

• 12 chicken tenderloins (about 90g each)
• 2 teaspoons olive oil, plus 1 tablespoon extra
• 2 tablespoons shredded basil leaves
• 8 canned baby beetroots, drained, halved
• 1/2 small red onion, thinly sliced
• 80g baby rocket leaves
• 2 anchovy fillets, roughly chopped
• 1 tablespoon red wine vinegar
• 3 tablespoons (60g) fresh low-fat ricotta

Method

• Combine the chicken, olive oil and basil in a bowl and season with salt and pepper. Heat a large non-stick frypan over high heat and cook the chicken for 2 minutes on each side or until it is golden and cooked through.
• Combine the beetroot, onion, rocket, anchovies, red wine vinegar and extra oil in a large bowl. Divide the mixture among plates and dot with teaspoons of ricotta. Serve topped with chicken.

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Spring Fitness Challenge (get involved!)

Have you seen the NEW Spring Fitness Challenge outside the amenities area in DHP Gym?

The challenges change seasonally and are a great way to get involved. Try a single challenge (or many!) and compete with other gym members. You do need a Personal Trainer or Staff Member to witness your challenge before your name can be added to the 'board of fame' - but for some friendly competition it's definitely worth it!

GAME ON!

Introducing: Spin Test and Intro to Spin

We are pleased to announce the addition of 2 new Spin programs - Intro to Spin and Spin Test.

INTRO TO SPIN

First Tuesday of the Month

• Designed to show what a spin class entails, tips and getting the most out of spin for fitness and endurance. 

SPIN TEST

Second Tuesday of the Month

• Test your endurance, time and progression with a monthly test. Times/gears/ progress will all be recorded. 

No booking is required for these two programs, just come along on the day. Click here to check our current timetable for times.

Spring Food: Falafel & Hommus Wrap

Photography by Steve Brown

Here is a healthy lunch-box idea with a difference - the kids and the adults will love it.

Serves: 4

Ingredients

• 4 multigrain wraps
• 1/2 cup hommus dip
• 1/2 baby cos lettuce, leaves separated, torn
• 150g tabouli
• 1 Lebanese cucumber, cut into ribbons
• 6 (225g) falafel with sesame seeds, halved

Method

• Place wraps on a flat surface. Spread hommus along centre of each wrap. Top with lettuce, tabouli, cucumber and 3 falafel halves. Roll up firmly to enclose filling. Serve.

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Introducing Victoria Kay - New Dance Instructor

We are pleased to introduce a new and highly experienced Dancer to join the Balance Pilates Mind + Body Studio instructors. Victoria Kay has had a colourful dance career and will be teaching Purely Barre class on Thursdays and Fridays.

Read more about Victoria's amazing career in dance: 

Victoria Kay was born in Gayndah. Her family moved to Gympie where she commenced dancing at the age of three. Moving to Brisbane when she was seven years old enabled her dream to become a professional dancer to flourish. She studied all styles of dance – ballet, tap, jazz, acrobatics, contemporary and song & dance at her mother’s dance studio “Jacinta Kay Academy of Dance” under CSTD and RAD. Her final years of schooling were completed whilst attending the Queensland Dance School of Excellence. 

Upon graduation from QDSE she moved to the Gold Coast but returned to Brisbane briefly before moving to Paris, at the age of eighteen, to join the cast of the world famous Moulin Rouge. It was here that Ms Kay travelled the world touring with the Moulin Rouge dancers and becoming the ‘face’ of both the Moulin Rouge and MakeUp Forever (the Moulin Rouge’s make up line). Ms Kay mastered her craft and became Principal dancer at the Moulin Rouge, a role she excelled at. Audiences were enthralled. 

Ms Kay has since returned to Brisbane after five years in Paris. She continues to assist with auditions for the Moulin Rouge when they are held in Australia. Ms Kay’s love and enthusiasm for dance is infectious. Dancing has awarded Ms Kay amazing opportunities to not only to travel but also to learn from some of the best dance teachers and choreographers. She wishes to share her experience and knowledge with others. Ms Kay is an experienced teacher of dance having obtained a Diploma of Dance whilst at QDSE. After living in Cape Town, South Africa for a year, her story continues here in Redcliffe where she has settled with her young daughter.

We welcome Victoria to the Dolphins Health Precinct family.

NEW Aqua Class - Turbulence

We are excited to announce the addition of a FANTASTIC new aqua fitness class at Dolphins Health Precinct called Turbulence!

Turbulence is an intense cardio workout in the water. This challenging class is designed to improve your fitness, tone muscles and burn fat by utilising a variety of different training methods (Tabata, Hiit and interval.)

Duration: 45 minutes

When: Wednesdays at 8.30am

Click here to view the latest timetable.

Raw Food Mini Chocolate Cheesecakes

We found this yummy recipes on The Raw Food Kitchen website. The website belongs to Amanda who is a qualified Raw Food Teacher and Raw Food Coach and is a member of the International Association of Raw Food Coaches and Teachers.

These are a perfect treat size so absolutely no guilt. And they taste divine!

Ingredients Crust:

• 
1/2C pecans
• 1/2C hazelnuts
• 4 medjool dates
• 2T shredded coconut
• 1T cacao
• 1t vanilla extract
• pinch mixed spice
• pinch himalayan crystal salt

Method for crust:

• Put all ingredients in a food processor except cacao and combine until breadcrumb like.
• Add cacao and pulse till mixed through. Mix should stick.
• Press into base of 24 piece mini muffin pan. Place in fridge while you make the filling.

Filling ingredients:

• 

2C raw cashews
• 1/2C water
• 1/2C maple syrup or sweetener of your choice
• 2t vanilla extract
• 1t dark chocolate extract (optional)
• 2T raw cacao
• 1/2C coconut oil (warmed till liquid)
• pinch himalayan crystal salt

Method for filling:

• Add all ingredients to the blender except for the liquid coconut oil and cacao. Blend ingredients until creamy then add the cacao and coconut oil and blend until well combined.
• Pour into muffin pan and freeze for about 3 hours.
• Before serving place in fridge for 30 minutes and decorate with your favourite topping. This could be goji berries, shredded coconut, chopped walnuts or chocolate sauce! Enjoy

Learn to Swim - INTENSIVES

September 22 - 26

Intensives are great if your child is trying to gain a particular skill, go up a level, get over a fear or get to know a new instructor/environment.

Get your little ones prepared for the Summer ahead.

Cost

5 Days: $65.00

3 Days: $40.50

To book or for more information

please see Dolphins Health Precinct Reception.

POOL PARTY Theme Week!

The week of 8th September will be

a fun-filled POOL PARTY theme week!

We will have palm trees, cocktails, blow up pools and Hawaiian lays - as well as anything else that signifies a Summer Pool Party! 

We encourage you to dress to impress and wear your best 'party outfit' to the gym or pool.

We can't wait to see you looking Summery!